Calf: Position the roller under the calves. Using your hands for
support, slowly roll from the knee down to the ankle pausing on any tight or
sore spots. Keep toes flexed and pointed to work the entire muscle group.

Upper Back: Use a foam roller to massage and release the muscles of the
upper back by positioning the foam roller beneath your shoulder blades. Support
your head with your hands and keep your knees bent and feet flat on the floor. Use
your feet to control your motion and pressure and start rolling toward your
head, pausing at any sore spots. Roll back down to the mid-back and repeat

Shoulder: lying on your
side, with your arm outstretched and the roller positioned under your armpit
(just at base of the shoulder blade). Roll upward, toward the armpit, pausing
at any sore spots. Roll back down and repeat. This exercise can take some
practice and experimentation to find exactly the right muscles. Take your time
and go slow

IT band: Lie
on the roller on your side, with the roller positioned just below the hip. Your
top leg can be in line with the bottom leg if you want a lot of pressure. Or,
bend it in front of you to unload some of your body weight and provide better
balance. Use your hands for support and roll from the hip down to your knee,
pausing on any tight or sore spots. Repeat on the other side.

Glute /
Piriformis: Sit on the center of the foam
roller, with one foot crossed to the opposite knee. Place one or both hands on
the floor behind you to support your upper body. Slowly rock and roll the glute of your bent leg. Then switch leg positions to
roll the opposite glute.

Low Back: Position yourself face-up, with your
lower back on the foam roller, both knees bent, and feet flat on the floor.
Keep your abdominal muscles flexed to support your upper body and stabilize
your spine. Look straight ahead and keep your head and neck in a neutral
position. If necessary, place one or both elbows on the floor behind you for
additional support. Roll from just above your hips to just below your lower
ribs. If you feel the roller against your spine, tilt your body slightly to the
right or left to refocus the pressure on the muscles.

Long ways low back: Complete a chest stretch exercise with your foam roller.
Lay it down on the floor, and then lay down vertically on the roller so your
spine is parallel to the foam roller and your knees bent to a 45-degree angle.
With the roller in place, stretch your arms out so it opens your chest up. Then
slowly rock back and forth to work out the muscles that run along the spine.

Neck: Lie
face-up on the floor, with the back of your neck resting on top of the foam
roller. Slowly rock your head from side to side, allowing the roller to press
into the muscles on the sides of your neck. Keep your body relaxed during this
exercise. The weight of your head should be the only force against the foam
roller.

Hamstrings:
To work your glutes (butt) and hamstrings (back
of the thighs) start by sitting on the roller with the soft, meaty part of your
buttock directly on top of the roller. Begin slowly rolling back and forth and
slightly side to side to release any tight sports in the muscle. Slowly roll
down your leg toward your knee and work the hamstrings in the same way. Change
your position from side to side to work the entire muscle. Slowly roll from the
buttock down to the knee pausing on any tight or sore spots